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Eat 100g of Berries

Inka Land is a psychologist (MSc neuropsychology), YouTuber, podcast host, co-author of the Resilient Being book and Biohacker’s Brain Nutrition Guide, and the co-founder of the Biohacking Women Online Course. She helps women in business to improve their mental and brain health with an evidence-based healthy lifestyle.

"Berries are like nature’s own multivitamin for the brain. They’re rich in antioxidants and phytonutrients that activate the body’s anti-aging pathways. They’re also excellent for hormonal balance.” – Inka Land

Overview

Berries contain many plant compounds that are neuroprotective and anti-inflammatory. For example, strawberries contain fisetin and quercetin, and blueberry anthocyanins, which boost immunity, support mood, and help with brain longevity. Berries are included in evidence-based healthy diets, like the Mediterranean and MIND diets. Berries have also been shown to support weight management, immunity, gut microbiome, heart health, skin health, blood sugar control, and digestive health.

Foundations

The benefits of this challenge come from the wide-ranging health benefits of the berry polyphenols and health compounds. They activate the NRF2 pathway, lower neuronal aging, and help to maintain the “youthfulness” of the brain cells. Berries have also been shown to boost memory and learning abilities by promoting the function of the hippocampus. The hippocampus is often called the “memory center” of the brain, but it also has an important role in neuroplasticity, brain longevity, and mood.

It’s easy to get massive health benefits from the berries. For example, just 1 cup of blueberries per day easily exceeds the recommended amount of daily antioxidants which boosts anti-aging pathways and protects from heart disease, UTIs, and retinal damage. In long-term consumption, brain-healthy flavonoids and polyphenols can accumulate in the brain tissue so it’s beneficial to eat them regularly.

Instructions

The challenge is to eat 100 grams or 1 cup of berries every day.

To get the most health benefits out of berries, eat at least one cup of different types of berries each day. Here’s some tips for choosing the healthiest berries

  • When possible, pick the berries directly from the forest during the harvest season and freeze plenty of them for later consumption.
  • When buying berries, opt for local fresh or frozen berries.
  • You can also buy local berries from the store during harvest season, and freeze them for later use.
  • If you buy imported fresh berries, ensure they don’t have mold.
  • Avoid berries that look old, saggy, or have signs of mold.
  • You can also use berry powders, berry extracts, or berry supplements

Health-promoting compounds in berries (examples):

  • Strawberry: vitamin C, fisetin, β-carotene, quercetin, kaempferol, gallic acid
  • Blueberry & bilberry: caffeic acid, anthocyanins, resveratrol, hydroxycinnamates
  • Lingonberry: cyanidin glycosides, quercetin, kaempferol, Triterpenoids
  • Goji berry: rutin, quercetin, luteolin, chlorogenic acid, ferulic acid
  • Blackberry: anthocyanins, flavonols, cyaniding-3-O-glucoside, salicylate
  • Acai berry: proanthocyanidins, cyanidin 3-glucoside, cyanidin 3-rutinoside, quercetin, orientin

Berry recipes

1. Berry Breakfast Parfait

  • 1 cup yogurt of choice
  • 1/2 cup mixed berries
  • 1 tablespoon maple syrup (optional)
  • Granola (optional)
  • 1/4 cup chopped nuts or grated orange peel

In a glass or bowl, layer Greek yogurt, mixed berries, and granola on a regular drinking glass or a small glass bowl. Drizzle with maple syrup or grated orange peel for an extra “zing”. Top with chopped nuts for added crunch.

2. Mixed Berry Smoothie

  • 1 cup mixed frozen berries
  • 1/2 cup unsweetened coconut yogurt
  • 1/2 banana
  • 1 scoop protein powder
  • liquid of choice (optional)
  • 1 teaspoon vanilla extract (optional)

Place all ingredients in a blender. Blend until smooth. Add liquid to achieve the preferred texture and blend again.

3. Berry Side Salad with Mint

  • 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
  • Fresh mint leaves
  • 1 tablespoon balsamic vinegar (gluten-free)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Gently toss the mixed berries and mint leaves in a bowl. In a separate bowl, whisk together balsamic vinegar, olive oil, salt, and pepper. Drizzle the dressing over the berry mixture. Serve as a refreshing side salad.

4. Berry and Spinach Salad

  • 2 cups fresh spinach leaves
  • 1/2 cup mixed berries
  • 1/4 cup sliced almonds
  • Balsamic vinaigrette dressing (gluten-free)

In a salad bowl, combine spinach, mixed berries, and sliced almonds. Drizzle with gluten-free balsamic vinaigrette dressing. Toss gently and serve.

6. Mixed Berry Overnight Chia Pudding

  • 1/4 cup chia seeds
  • 1 cup unsweetened yogurt of choice
  • 1/2 cup mixed berries
  • 1/2 teaspoon vanilla extract (optional)
  • Stevia or monk fruit sweetener to taste

In a bowl, mix chia seeds, yogurt, and vanilla extract (if using). Sweeten with stevia or monk fruit if desired. Allow the mixture to sit in the fridge overnight. In the morning, top with mixed berries and enjoy a nutritious chia pudding.

7. Berry and Yogurt Popsicles

  • 1 cup yogurt of choice
  • 1 cup mixed berries
  • Stevia or monk fruit

Blend the yogurt, mixed berries, and sweetener until smooth. Pour the mixture into popsicle molds. Freeze for a few hours until solid. Enjoy a refreshing and guilt-free treat!

8. Berry and Coconut Overnight Oats

  • 1/2 cup rolled oats (gluten-free)
  • 1/2 cup unsweetened coconut milk
  • 1/2 cup mixed berries
  • 1 tablespoon shredded coconut
  • Stevia or monk fruit sweetener to taste

Mix oats, coconut milk, mixed berries, and sweeteners in a jar. Cover and refrigerate overnight. In the morning, top with shredded coconut and enjoy.

10. Berry-Licious hot chocolate

  • 1 cup milk of choice
  • 2 tablespoons unsweetened cocoa powder
  • 2 tablespoons berry powder (e.g. blueberry)
  • stevia or sweetener of choice
  • 1/4 teaspoon vanilla extract
  • A pinch of salt

In a small saucepan, heat the milk over medium heat until it's hot but not boiling. Stir occasionally to prevent scorching. While the milk is heating, in a separate bowl, whisk together the unsweetened cocoa powder and berry powder until well combined. Once the milk is hot, reduce the heat to low and whisk in the cocoa and berry powder mixture. Continue to whisk until the powders are fully dissolved into the milk. Add honey or maple syrup to the hot chocolate and stir until it's completely incorporated. Adjust the sweetness to your liking. Stir in the vanilla extract and a pinch of salt. This enhances the flavors.

Pour the hot chocolate into a mug.

Conclusion

Berries are a key part of a healthy diet and are packed with powerful compounds that support longevity, brain health, mental health, and blood sugar control. Berries naturally contain multiple compounds currently trending in the longevity supplement space, like fisetin, quercetin, and resveratrol. Berries are the versatile and useful superfood of nature, and consistently consuming 1 cup or 100 grams of berries is linked to wide-ranging health benefits.

I’m very excited to hear your favorite recipes.